Posts Tagged ‘race week’

First off, thank you so much for all the Good Lucks in the previous post. You guys and gals are the best.

I had a lovely day off yesterday, went to Marshall’s and scored a pair of Brooks Epiphany shorts for $7.99! Took them out on my last pre-race run today (4 w/4 strides) and decided they are my favorite shorts, ever. Just ordered another pair at Runningwarehouse (because that’s what a girl does when she’s waiting for a big race…spends money).

The clock is ticking down and I’m excited as all get-out. The weather looks great except for a growing chance of rain (which might easily change). Temps and wind are absolutely perfect: 48 degrees at the start, 50 when I finish and no wind to speak of. I can deal with the rain just as long as my feet don’t get soaked beforehand. I’ll be taking some extra shoes and socks, just in case, to stand around in before checking my bag.

I’m rooming with one of my BQ Women buddies, Kat, so that’s going to be a blast. We’re staying at the hotel where all the action is (Expo and Pasta dinner) so once we park our cars, we’re done for the weekend. I love this, as it’s the traveling logistics that freak me out more than anything.

It’s also a huge racing weekend for many of my online running pals so I want to give a shout out to all my Women’s BQ thread marathon gals, BQs for everybody! And a special one to my Steamtown marathon buddy, sometimes running partner and constant email exchanger, Doggie Girl. The BQ is yours, my dear – it is written. Also, for all the BQ Babe Halfers and Julie, good luck!

On an utterly tragic note, a RW forumite who was set to run the Pittsburgh marathon this weekend, a 22-year old girl whose smiling avatar would break your heart, got hit by a truck a few days ago while out running and was killed. I’ll be thinking of her this Sunday, as I have every day since hearing this horrible news.

And that’s about it. Thanks again everyone for following my running adventures, you truly are a great support team and you can bet I’ll be thinking of you as I cross those mats.

I know, it’s goofy that I’m all “last tempo” and “last speed” but I can’t help but be sentimental. This cycle’s been a journey of discovery so I’m sad to see it conclude.

We’re still in this annoying heat wave so I got up at 7am to run at 8. It’s been a long time since I did speedwork in the morning but by the time I got out it was already 76 degrees (Heat Index 78) so I was prepared to dial it back.

The workout was 10 w/3xmile@10kpace w/3min recoveries. I ended up with 9.5 miles total, couldn’t be bothered to make up the extra 1/2 mile – avg pace for the run 8:04.

The intervals went 6:56, 6:50, 6:49, avg. 6:51. I was actually aiming for a tad faster but considering the temps, I’m happy with the outcome. On my usual comparison note (now that I’ve amassed all this lovely HR data) my HRR on the speed portion today averaged 83% – 2% lower than when I did this workout 3 weeks ago in cool weather, and today was faster, to boot.

Looking at the HR, I guess I could’ve pushed it harder but honestly, I’m tired and ready for some rest. Tomorrow I have an easy 6, then a day off, then 4 w/strides, another day off, then the race! At this point, I don’t give a crap that my two month streak will end with two rest days…I want them! Seriously, I visualize my legs filling up with strength and power while I sit on my ass eating bonbons. Well, ok, no bonbons, but hopefully this’ll all play out well on Sunday.

Things have gone so smoothly that I’d be lying to say I’m not scared. I’m used to disappointment and things getting fucked up, so Please, Please Running Gods, just let me have this one great race, let me put a cherry on the sundae, a cymbal crash on the finale, just please let it go right.

Wednesday was a mid-long 11-miler, yesterday was 6 easy and today is 5 with strides, these last two runs composing my mini-taper for tomorrow’s Adrenaline 5K.

I’m all a-tingle wondering how it’ll go.  It’ll be my third race in 3 weeks and the first time I’ve raced consecutive weekends, so there’s some novelty included already.

The Adrenaline is a cool race because it attracts a super speedy crowd.  Last year there were nine 14:xx finishers, fifteen 15:xx finishers and twenty-seven 16:xx finishers.  That’s some crazy fast running.  No chips though, so hopefully I won’t be shoved at the start by some jerk, as I was last year.

What am I hoping for?  I’d really love a 21:15.  Plugging last week’s race into McMillan, he predicts 21:24, so with that in mind, anything under 21:30 will be a good day.  The other thing is, I would really like to place – they gave out jackets last year which I thought was pretty cool.  Looking at last year’s results, I could do it, but as I’ve come to realize, it’s all about who doesn’t show up.  At least this one is split into 5-year age groups, which helps.

Weather for tomorrow looks ok though I wish it would be warmer; sunny and 33-36 windchill (just 3-5mph winds, so that’s a relief).  Looks like I have to wait for my next race on April 19th to wear shorts.

Before I sign off, here’s a shout-out to Lara who ran this race with me last year but is in a boot at the moment – you’ll be missed, girl!

Have a good Friday and I’ll see you all here tomorrow with some hopefully happy race reporting.

Yesterday: an easy 8-miler at 9:01. Because I had a scary speed session planned for today, it was my pleasure to stay at a sensible pace.

Today: my last set of intervals before Sunday’s race. My usual pre-race speed session is always a light one, around 2 miles worth of 600s or 800s @ 5k pace. Hudson’s concoction, however, was a different beast entirely: 2 miles easy, 1mi at 5K pace, 4min easy, 8×400 at 3k pace w/1min recoveries, 2 miles easy.

Here’s the damage:
The 5K-paced mile: 6:48. My splits for the 400s were sadly all over the place. It was only my second time going for 3k pace in a workout so I just ran as fast as I could and hoped it came out alright. It came out fine, as far as average pace, but the first two didn’t help the rest. Paces for the 400s were 6:21,6:22,6:35,6:20,6:43,6:30,6:36,6:42. Average pace, 6:31. Now on to the subject of weight…

I started at 126.5 lbs. at the end of December. While the first couple weeks in January gave a rapid drop, my goal of 114 has been taking it’s own sweet time. While the scale continues to fluctuate, my calorie intake has stayed pretty consistent throughout, between 2000-2100/day (though I suspect I should increase it again).

Two weeks ago, I hit 117 for a couple days, which would have made a 9.5 lbs. loss, but then last week was my “lady time” and aside from Monday morning at 117.5, I’m currently holding steady at 119.

Meanwhile, my little mOron bodyfat analyzer, yet another fluctuating marvel, has continued a steady trend downward, showing a bodyfat loss of 1.7% since I started. But nothing tells the story as well as a tape measure. So far, this is what’s missing:
waist: 1.25″
navel: 1.5″
butt: 3/4″
thigh: 1/2″ each
calves: 1/4″ each
arm: 1/2″ each
boobs: a distant memory

Let this remind you guys that the scale is not to be trusted. If you’re on a mission to lose a few pounds, take your measurements! You’ll still freak out at the slow moving scale but not half as badly.

And now, if you’ll excuse me, I have some pushups to do. Will the fun never end?

Funny how I’m writing more about a race I didn’t even run, but there were 2 notable things I had forgotten.

1. While I was at mile 12ish, a kid (maybe 18?) hopped on the sidewalk and asked if I had a cell phone.  While he’s dialing, he tells me “This was too much, I’m stopping at the Half.”  Not sad, just matter of fact at finding himself out of his league, then I hear him on the phone, “Hey dad, I’m ok, everything’s fine, but I’m stopping early, can you pick me up?”.   When he hands the phone back he smiles and says before running off, “Now you have a running story.”  So cute!  But kid, do I got running stories…

2. There was a young woman who joined our cheering threesome for a while.  She was really nice, involved in our conversation and it was fun to have another person yelling out encouraging stuff – so it was a big surprise when, after about 25 minutes, she sees a marathoner she apparently had been waiting for.  As he runs by, she gets in step with him and is gone in a flash.  It was kinda cool, like “oh, there are runners all over the place.”

But enough race blab, let’s get to the current meat:

Today was an afternoon 8 w/3 tempo, avg tempo pace 7:42.  I went back and forth today on whether I’d bother with the tempo portion.  My 5K is Saturday and I don’t really need to do one (it’s not like it’s going to make a difference) but then I still have race #2 in December soooo…I went for the tempo after all.

As for the rest of the week, I’m doing a little less mileage (around 40) but no speed session.  Tomorrow’s an easy 7 and I hope it keeps raining so I can try my new Hydrolite jacket.  Funny how you want crappy weather when you get new apparel to fight it, and this jacket’s especially in need of a road test because it’s so weird.  I ran some water over the sleeve and the fabric bubbled up like it had scabies or something.  It was gross/cool.  But I digress…

Wednesday is 8 w/strides (5x200m), easy 7 on Thursday, off on Fri and then, race!

Now there’s something about 5Ks I’m not remembering…the distance? noooo…it’s on the tip of my…oh yeah! They make me want to die.

This should be interesting.